Establish 1rm Overhead Squat (Set PR)
Clean and power Jerk 205-175/135-115
It can be a tall clean, power clean, or clean. But it has to come from the ground to your shoulder and then be power jerked. No Splitting
Expect this week to be full of surprises….
You guys will have to show up for the 10am class and take care of yourselves because I will not be back from Georgia yet. But I’m sure you’ll all be glad to know that Margaux and I will both be returning Tactical Athlete certified. Write up on Old Country Strong soon to come.
Row 500 meters
Pendlay Row 155/105
Row 500 meters
This is sure to be one hell of a burner. You guys will have to figure out heats for the rowers and if it’s just to much switch over to a 400 meter run instead…. But rowing is harder.
Pendlay Row video below:
Coaches Tip – Unlike this video keep your back set the whole time people. And please be BIG BOYS AND GIRLS and don’t strap up….
5×3 (5-10lbs heavier then last week) followed by 5 high box jumps after every set
3 x Max Ring Dips
Glad to hear everyone was hitting pr’s today. As I’ve told you all from the beginning. “I will drag you…. Kicking… and Screaming through this all and in the end you’ll thank me.”
Bonus for anyone who knows where that quote I always use comes from.
Establish 1rm Clean (full cleans people I’m not askings for a ugly ass power clean followed by a front squat)
10 minute KB Vo2 max Snatch 7-8 Reps
I’m In Georgia bitches!
That’s right ladies, THE HILL. That’s up Ferry Hill for time. Sadly I will be on a plane on my way to Georgia. I leave you my flock of Barbell addicts in the loving hands of Senior SilverBacks Nickay and Johnny. And Roo will be there as well reporting back to me if you guys are fucking up while I’m gone. So don’t fuck up or I’ll hear about it and you will not be invited back into future strength cycles.
Now onto tomorrow, the gym will be short handed so it’s up to you guys to take care of yourselves. Meaning give the stop watch to the fastest person in the group so they can tell you your time at the top of the Hill. I know you guys will all represent the CC group well while I’m gone.
Establish 1rm no percentages today
Snatches (135/95 lb.)
Snatches are only Rx’d if they are full unbroken snatches. Meaning no power snatch then overhead squat, no hitch in you third pull, jump the bar then catch it in the bottom. Time to get technical.
It’s Scottys last saturday so we’ll throw him one of his favorites. We will be meeting at 11:30 at the gym if you cant make it go to the park and have at it.
20 Minute AMRAP
15 Air Squats
And to all Barbell Club members and anyone who has shared in the sweat and pain of this Cycle don’t forget Scottys going away toga party tomorrow night!
Scotty – “I want a blue toga like a Macedonian king!”
It’s gonna be epic….